Welcome to this guided meditation to help you navigate feelings of depression and sadness.
It's okay to feel whatever you're feeling right now.
This is a safe space where you can be gentle with yourself.
I invite you to find a comfortable position,
Either sitting or lying down.
Just allow yourself to be able to fully relax and then when you feel ready gently close your eyes.
And now take a deep breath in through your nose,
Filling your lungs completely.
And then at the top hold just for a moment and then exhale slowly through your mouth.
Follow a few more breaths like this where you're breathing in,
Holding and then breathing back out again.
Focus your mind upon these beautiful cleansing breaths.
And then with each breath allow yourself to let go of any tension or pressure to feel a certain way.
And allowing yourself to be here exactly as you are.
By following these few breaths you begin to ground yourself into this moment.
And if you find that your mind is jumping and still bouncing around,
Just know that slowly but surely we can calm these thoughts down.
Don't worry,
Just don't worry if you're finding it difficult.
Just continue with these beautiful breaths where you're breathing in,
Holding at the top and then breathing back out again.
Now I invite you to just focus on your natural rhythm of breath.
Allow yourself to drop in to your beautiful breath.
And with each inhale imagine drawing in peace and comfort.
And as you breathe back out again imagine releasing the sadness and the heaviness.
Breathe out,
You're letting it go.
Breathing in that cleansing and clearing air and then breathing back out the sadness.
Again if your mind is wondering,
Don't worry,
Just bring your thoughts back to your breath.
Notice where you are in that cycle of breath.
Take a moment to focus upon your body.
I ask for you to bring your attention to the top of your heads and move your way through your body and just notice if there is any tension or heaviness within your body.
And then without judgement,
Just simply acknowledge how your body feels.
Just move your way all the way down to your feet,
Relaxing and softening as you go.
And again noticing where the tension is being held.
Let the tension go,
Notice it and then let it go.
Now I invite you to take a nice long beautiful deep breath in and release.
I'd like you now to acknowledge the sadness or depression that you may be feeling.
So remember these emotions are part of being human and it's okay to feel them.
Imagine holding these feelings in your hands like you would hold something fragile and precious.
There's no need to push them away,
Instead I invite you to approach them with compassion.
Silently say to yourself it's okay to feel this way.
I am giving myself permission to feel what I need to feel.
And again it is okay to feel this way.
I am giving myself permission to feel what I feel.
And as you acknowledge these emotions,
Imagine surrounding them with warmth and light,
As though you're holding them in a soft comforting glow.
Let this glow represent your compassion for yourself and offering yourself kindness in the face of this pain.
Focus on the area around your heart and as you breathe in,
Imagine filling the space with warm golden lights.
Let this light represent love and compassion for yourself.
With each inhale let this light grow brighter and warmer,
Filling your chest and spreading throughout your entire body.
Repeat silently or even out loud,
I am worthy of love and compassion.
I am allowed to feel sadness and I'm also capable of healing.
I give myself permission to be kind to myself.
And now just take a nice long beautiful breath in and release.
And now just begin to wriggle your fingers and your toes and then when you feel ready,
Gently open your eyes to the room around you.
I do hope this meditation has given you a little bit of respite in the way that you have been feeling and empowered you to continue with your day.
I'd just like to remind you that if you're finding things too difficult to face,
Please,
Please get help.
There are loads of resources online to help you and direct you.
I urge you to get help.
This meditation is not meant to be a cure.
It's just here to help you relax your mind a little.
Thank you so much for joining me in this guided meditation.
Thank you.
